“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” -Greg Glassman
Congratulations to Lisa for getting her name in red on the record board 3 times this week. Lisa did a 115lb. overhead squat for 3 reps on Tuesday, and both a 4:02 1000 meter row and 23:00 5000 meter row yesterday. The MBS Record Board is reserved for the top 5 athletes that complete select WOD’s as prescribed and the performance must be witnessed by a coach. Good job Lisa!
**Workouts at both 9am and 10am this morning. We will be doing a team workout, so bring a friend.**
Workout:
In teams of 3, complete for time:
300 jump and touch (8′/7′)
250 wall ball shots
200 pushups
150 pullups
100 burpees
Only two people may work at a time and exercises must be completed in the order above.
**Tomorrow we are having both a 9am and 10am FREE WOD. This is a perfect oppurtunity to bring a freind or family member to your workout session. The workouts can be tailored to anyone’s fitness level. See you in the morning.**
Finally! I am not the only one drawing crappy stick figures.
Ben and several new CrossFitters joined us in the tire flip workout yesterday. Thanks to everyone that is out spreading the word and helping our community grow! If you know of someone that may enjoy CrossFit, but is intimidated, you can always tell them to join our free Saturday WOD at 9 or 10am where all skill levels are welcome.
Tonight’s Feed Your Mind class will be at the 6:30pm class. Janelle will be answering questions about your diet plans and reviewing (those that have been keeping them) logbooks. This class is for everyone and we are continually adding information to the program. More details in the gym.
An excerpt: ” What is funny about the Overhead Squat is, well, it is that amazing. It really does deliver the “goods” for the athlete in any endeavor.
You want flexibility? Step right this way. A stronger lower back? Can’t think of a better way to build it. You want this thing we call “overall body strength” but can never agree on how to get it? Overhead squats, my friend. It is the “one size fits all” of the lifting world.”
For those of you that like to “refresh” your memory prior to your workout; here is another article: Core Strength: Learning the Overhead Squat by Travis Brown, MS, CSCS,*D
Janelle returned from the CrossFit Nutrition Certification with a lot of good information. The cert was hosted by Robb Wolf, owner of Robbwolfe.com and CrossFit NorCal. Janelle took a lot of good notes and we have decided to give some of Robb’s advice a shot. To make room for all this new gluten-free food we had to get rid of a box and two trash bags full of crap we had in our cupboards. We are going to start our 30-day journey of no gluten, lots of meat and vegetables, and plenty of good fats beginning today.
**Schedule update. We are only having the 10am class this morning. Rob will be heading up the workout while Janelle and I are out of town. Bring your friends and family to the workout this morning.**
“Dirty 30″
Perform 30 repetitions of whatever Rob wakes up and decides to do…enjoy!
Team MBS will be participating in the Run the Republic race on Sunday morning. If you did not register, but feel like hanging out with us before the run, we will be meeting at the front of the Republic building at 7:45am. I can’t think of anything better to do on a Sunday morning!
Dwight gets the Friday front page today. Does anyone want to provide a caption for this…? I can come up with too many. I’m sure the morning class can help me out.
**Schedule update. Saturday’s 9am class is cancelled due to Janelle and I heading up to Montrose for the nutrition seminar at CrossFit Agoge. Rob will be leading everyone through a workout at 10am. See everyone on Monday.**
Tiffany was on a flight to NYC early this morning to take initial tests for the NYCPD. It has been her lifelong dream to be among New York’s finest. We wish you luck Tiffany!
Workout:
4 Rounds for time:
15 Pullups
20 Box Jumps
Run 400 meters
The Rocky Mountain Regional CrossFit Gamesare only 85 days away. Front Range CrossFit is hosting the games this year and they are looking for volunteers. You will have a front row seat to see the action and earn a cool Volunteer T-shirt as well. If you are interested, you can let us know or contact FRCF directly.
Paige’s Birthday Workout:
On the 2 minute interval, complete 7 rounds of:
8 Squat Clean (95#/65#)
12 Ring Dips
Results: The goal of this workout was to start with the Rx weight and increase every round thereafter. The rest periods were only as long as you allowed them to be.
Brian: 125# (1.5 min.)
Dwight: 95
Jay: 95
Jeremy: 95 (1 band)
Josh: DNF
Lisa: 74 (1 band)
Jean: modified
Patrick: 95 (1 band)
Anthony: 125
Michael: modified
Jonathan: 65
Brett: 127
Wade: 161 (1 band)
Lucas: 145 (1 band)
Kyle: 135 (mod)
Tiffany: 85 (1 band)
Jon T: 105 (mod)
Cliff: 135
Brooke: modified
Here’s a video that I know Shawna will enjoy. Kelly Starlett talks about hamstrings and their role in the performance of your workouts. Unfortunately, unless you have a membership to the CrossFit Journal, you’re only going to get a short clip of the video. The CrossFit Journalis only $25 for a years subscription. We highly recommend anyone wishing to get the very best information about nutrition, injuries and injury prevention, flexibility, anatomy and physiology, and general fitness performance to make the investment. The subscription includes all backdated articles and videos to 2002.
Picture of the inside of our new greenhouse that we will be using for our community gardening project. This spring we are creating a community food share through the use of our members and their backyard gardens. Please contact janelle@mbscrossfit.com if you would like to be involved in this project.
Workout:
Deadlift
5-5-5-5-5
Yes, another deadlift day. To some of us that have not been in the CrossFit scene for long, this workout doesn’t seem like much – just 25 reps of deadlift. However, there is a lot of work behind our 5×5 “work sets.” The 5×5 scheme is a sort of “back to the basics” type of workout. I want to stress the importance of a good warmup, a good stretching of the hamstrings, and a slow build up of weight before beginning the work sets. A sign that you are doing this workout correctly would be that you are sweating prior to beginning your work sets. This indicates that your core temperature is elevated, your muscles are warm, and you are ready to pull at 100% intensity. By the time you leave the workout, you should have done somewhere near 50 deadlifts, and feel like you’ve used your entire body.
Coach Glassman on the “Health Lift”: Deadlift Intro Lecture Clip…[wmv][mov]
100 pullups for time:
Jeremy: 10:43 pr
Emilio: 11:29
Do Something Good.
We are still looking for team members to join us in the Run the Republic event on February 22nd. The fundraiser generates funds for the American Lung Association of Colorado. People all over the state of Colorado benefit from ALAC’s efforts to improve air quality, help people kick the tobacco habit, teach children how to manage their asthma, assist lung disease patients in leading fuller and healthier lives, and research cures for lung diseases.
The race to the 53rd floor will begin at 8am. Join our team by clicking on Team MBS. Registration closes Thursday the 19th at 2pm. So, sign up today.
We had a lot of Fight Gone Bad virgins at yesterday morning’s workout. The workout is circuit-style and is loaded with explosive, powerful movements. It is definately one of the more challenging CrossFit workouts regardless of skill-level or experience. After a good warm-up and a PVC introduction to the movements, we set everyone up with appropriate weights for the 15-minute evolution. 3, 2, 1, – Go! My favorite part of being a CrossFit trainer is introducing newbies to a whole “new level” of intensity – one they had not reached before in any other type of fitness program…Ever.
Intensity is the foundation, the catalyst of our program and nearly all human function. One of the hardest Marines I knew used to say that you can have the worst fitness program in the world, but if it is done at a high-level of intensity, it would beat any professionally written program out there…Jack Lalanne says it goodhere:
“Twelve to seventeen minutes is plenty on the treadmill–if it’s done fast. That’s all you need for cardiovascular benefit. You don’t need to spend that extra time unless you are over weight and you need to burn off extra calories. Do it vigorously, like somebody is chasing you. You’ve got to do it hard. Otherwise, if you just take it easy and do it longer, you are spending all that time when you don’t need it. Use that extra time with your weights instead.”
and another…
“Now, you listen to some of these so-called sports-medicine experts today–%@*&! It’s just shtick. It’s just something else to sell. Warming up is the biggest bunch of horse%@$# I’ve ever heard in my life. Fifteen minutes to warm up! Does a lion warm up when he’s hungry? ‘Uh-oh, here comes an antelope. Better warm up.’ No! He just goes out and eats the sucker. You gotta get the blood circulating, but does the lion cool down? No, he eats the sucker and goes to sleep. And that is the truth.”
Whats worse than being tall and having to do the squat thrusters in Fran? The answer is being tall and having to do knees to elbows. That didn’t bother Jay though. Jay killed yesterday’s KTE WOD. Strong work man.
This is actually “FGB”…In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Forgot a present for your girl? Get her a turkish get-up: Speal’s Turkish Wifey Getup …[wmv][mov]
Congratulations to Lisa for getting her name in red on the record board 3 times this week. Lisa did a 115lb. overhead squat for 3 reps on Tuesday, and both a 4:02 1000 meter row and 23:00 5000 meter row yesterday. The MBS Record Board is reserved for the top 5 athletes that complete select WOD’s as prescribed and the performance must be witnessed by a coach. Good job Lisa!
Workout:
Lisa, Jon, Bret, Isaac, and Emilio were out yesterday representing MBS at Run the Republic. Results of the race should be posted soon.
Janelle returned from the CrossFit Nutrition Certification with a lot of good information. The cert was hosted by Robb Wolf, owner of 
Tiffany was on a flight to NYC early this morning to take initial tests for the NYCPD. It has been her lifelong dream to be among New York’s finest. We wish you luck Tiffany!
Paige’s Birthday Workout:
Picture of the inside of our new greenhouse that we will be using for our community gardening project. This spring we are creating a community food share through the use of our members and their backyard gardens. Please contact 
Rest Day
My favorite part of being a CrossFit trainer is introducing newbies to a whole “new level” of intensity – one they had not reached before in any other type of fitness program…Ever.
Whats worse than being tall and having to do the squat thrusters in Fran? The answer is being tall and having to do knees to elbows. That didn’t bother Jay though. Jay killed yesterday’s KTE WOD. Strong work man.
